Warm-Up 2 Rounds: 400m Run 20 Ring Rows 10 Step Ups 5 Burpees 10 Good Mornings with an empty barbell 10 Step Ups 20 Ring Rows Strength Touch and Go Deadlift 6 Reps @ RPE5 6 Reps @ RPE6 6 Reps @ RPE7 6 Reps @ RPE8x2 Note: perform all repetitions without letting go of …
Tag Archives: Burpee Box Jump
Thursday 05.08.25
Warm-Up 4 Rounds: 30 Jumping Jacks 20 Sit-Ups 10 Strict Press with a barbell 5 Calorie Bike Strength 1 Push Press 2 Power Jerk 3 Split Jerk 3 sets at an RPE 7 Note: 1 set is all 6 movements. Build in the complex prescribed until you reach a difficulty of a 7/10 effort or …
Monday 04.21.25
Warm-Up A) 3 Rounds: 30 Single-Unders 20 seconds Sprint Row 10 Step-Ups 10 Push-Ups B) Every minute x 4 rounds: 12 Air Squats 6 Wall Balls, 14#/12# 3 Box Jumps, 20” Workout For Time: 400m Run Then, 40-30-20-10: Wall Ball, 20#/14# 80-60-40-20: Double-Unders Then, 400m Run Then, 20-15-10-5: Burpee Box Jump, 24″/20″ Bench Press Then, …
Saturday 04.05.25
Warm-Up A) 800m Run Then, 4 rounds of: 5 Burpees with no push-up 10 Step-Ups 10 Box Jumps B) 3 Rounds: 10 Ring Rows 10 Push-Ups 10 Dumbbell Deadlifts Workout For Time: 400M Run 30-20-10: Dumbbell Snatches, 50#/35# Toes-to-Bar Then, 400m Run 15-20-5: Burpee Box Jump, 30”/24# Strict Pull-Ups Then, 400m Run 40 Burpees with …
Sunday 01.26.25
Warm-Up A) 4 rounds: 100m Jog 10m High Knees 10m Walking Lunges 10m Butt Kickers 10m Broad Jumps B) 3 Rounds: 15 GHD Sit-Ups 15 Ring Rows 10 High Step-Ups, on a box Workout 4 Rounds: 400m Run 30 Dumbbell Reverse Lunges, 50#/35# 20 Pull-Ups 10 Burpee Box Jumps, 30”24” Workout Tip Each round should …
Wednesday 11.27.24
Warm-Up 400m Run Then, 3 Rounds: 10 Ring Rows 10 Dumbbell Deadlifts 10 Dumbbell Snatches 10 Step-Ups Strength Deadlift 5 rep @ RPE 6 5 rep @ RPE 7 5 rep @ RPE 8×3 Objective: Build to an RPE of 8 for 5 repetitions in the deadlifts for 3 sets of 5 repetitions. In this …
Thursday 09.12.24
Warm-Up 4 Rounds: 20 Single-Unders 10 Double-Unders 5 Strict Toes-to-Bar After you have completed all 3 rounds complete 3 rounds of the following with an empty bar: 5 Hang Power Cleans 5 Hang Squat Cleans 5 Front Squats Strength Squat Clean 2 @ RPE 8 Then take 85% of your RPE 8 of the day …
Saturday 08.31.24
Warm-Up A)Every 2 Minutes for 5 rounds: 10 Shoulder Rolls 10 Push-Ups 10 Calorie Row B) 3 Rounds: 30 seconds Plank Hold 30 seconds rest 60 seconds Max Calories Row 60 seconds rest Strength Push Press 3 sets x 3 reps Objective: build over the first three sets to a manageable weight, then repeat that …
Saturday 08.10.24
Warm-Up A) 90 sec to complete each stage, rest remaining time before moving onto the next stage 5 Burpee Box Jumps, 24”/20” 15 Kettlebell Swings, 35#/26# – Rest 5 Burpee Box Jumps, 24”/20” 12 Kettlebell Swings, 35#/26# – Rest 5 Burpee Box Jumps, 24”/20” 9 Kettlebell Swings, 35#/26# – Rest 5 Burpee Box Jumps, 24”/20” …
Thursday 07.18.24
Warm-Up A) 300m Row Then, 3 Rounds: 10 Strict Press, with an empty bar 10 Wall Balls 10 Box Jumps B) 300m Row Then, 1 Round: 10 Push Press, with an empty bar 20 Sit-Ups Strength 1 Power Clean + 1 Push Press + 1 Split Jerk 1 set @RPE6 1 set @RPE7 2 sets …
Thursday 07.11.24
Warm-Up A) 2 Rounds: 200m Row 10 Ball Slams 10 Ring Rows 10 Push-Ups B) 2 Rounds: 20 seconds Handstand Hold 20 seconds Bar Hang 40 Single-Unders Gymnastic Work EMOMx10 minutes Minute 1: Pulling Minute 2: Pushing Pick 1 Pulling and 1 Pushing movement that is best for you: Pulling: 4-8 Strict Pull-Ups 4-8 Chest …
Saturday 07.06.24
Warm-Up A) 400m Run Then, 3 rounds: 5 Ring Rows 5 Strict Press 5 Knee Raises Then, 400m Run B) 5 Press 5 Push Press 10 Cal Row Strength Push Jerk 3 reps @ RPE 7 3 reps @ RPE 8 3 reps @ RPE 9 Strength Tip Objective: build to an RPE of 9 …